39 Minute Total Body Giant Sets with Weights at Home Workout - LEAP DAY 11

hey everybody I'm Amy from bodyfit by Amy and  this is your full body giant sets with weights workout in this workout we're going to be working  with dumbbells and kettle bells if you have both used them otherwise just use what you've got and  we're working in giant sets so we're stacking exercises of the same muscle groups on top of each  other for a full body burn of course I'm going to give you lots of different options so listen to  your body and work to your Fitness level are you ready let'

s do it let's start just by getting  our bodies warmed up I just want you to start just by moving shaking everything out try to let  go of any stress or anxiety anything that you're thinking about with your to-do list or things that  are on your mind let's just clear our heads let's just be present here today you and me working our  bodies getting stronger and feeling better so the goal at the end of this workout of course we want  to work hard but is to feel better than when we started and I th

ink we can do it so as always I  will remind you this is your workout you do you so I'm going to give you lots of different options  let's open those arms here I want you to use the options that are best for you and your Fitness  level and I want you to be where you are today let's step it out right here meaning where you  are in your Fitness level but also where you are today what you're feeling what you need out of  this work workout maybe it's just the movement maybe you're trying to get stro

nger I encourage  you to go so heavy maybe you want the muscle endurance and again maybe you're just here to get  those endorphins going and get those physical and mental health benefits that we talk about let's  take it up straight up with an eye then arms out with a Y then out with a t your goal here is to be  nice good posture bring those arms up behind your head as much as you can without arching the back  right we want that core here we just want that shoulder Mobility we're all pretty tigh

t through  here we can add a little hinge with it little drop I down Y and T let's get one more take it here I  Y and T now that those arms are out let's take it flat back down and round it up through here flat  and around keep it going let's go one more right through here hold it underneath roll those  shoulders right [Music] here here we go and walk those feet in I want to do a little standing  cat Cow rounding through and then we're going to take it down to the mat so if you can take those  h

ands out walk out into that high plank position if that's not right for you drop to those knees  but if you can we're going to be right here and we're just going to alternate our world's greatest  stretch so watch me here one big step open up the hip reach up take it down and switch now this  can be whatever you need it to be if you want to keep the knees down and just get a little step  a little open up reach all of that is optional you find what you need if you want to just stay on all  fours

and get a little stretch hip opener that way that's okay too we're getting core we're getting  back through the spine we're getting legs we're getting arms that's what we call world's greatest  stretch right one more each side then we're up on our feet right here step it in right here slowly  round it up all right team so here's what we got tap out and reach so giant sets often when we talk  about giant sets we're talking about three or more exercises because we think of super sets as two  but o

ften it just means that we're stacking right it's very similar to a pyramid stack here's what  we're do today we're keeping it similar muscle groups sometimes we alternate sometimes we keep  it in the same muscle area similar muscle groups some some things have right side left side and  we're going to be alternating between dumbbell and kettle bell we are going to think of it like  those 30 3030 workouts or like our pyramid Stacks where we're stacking with minimal breaks a few  breaks here there

but of course listen to your body if you need more of a breather take it so  we're going to have two exercises essentially that we go back and forth on so it'll feel a  little bit like a super set but we're stacking it into those giant sets all right so we'll have  some lower body we'll have some upper pull we'll have some core we'll have some lower body we'll  have some upper push we'll go back and forth down and up from the mat and again I'll give you lots  of different options all right so 3

0 seconds at a time but you're going four rounds I know it's  going to feel like a lot but I want you to grab a heavy to medium kettle bell or heavy into medium  dumbbell watch me your first round right leg is going forward we got our right side forward lunge  it's only 30 seconds if that's not right for you you step that left leg back do reverse or tap  back then we keep that right leg forward we have that kickstand deadlift then we'll go same thing  other side forward lunge kickstand deadlift

then we'll do each one more time so everything gets two  rounds but these right side left sides are going to feel a little longer all right so right leg is  in the front either way with this lunge forward 3 2 1 30 seconds when we switch to that left  hand with that kettle bell we'll give ourselves a couple seconds to switch so don't worry you  don't have to rush switching the hands I know it's a lot to be holding a heavy kettle bell for  two minutes straight right here and take it down so again

these are going to feel longer because we  have right side left side kle balls on that side remember it's core stability good relax take it  here kickstand hinge and bring it up looks like this I want everybody to do the kickstand on this  first round I'll give you the option on round two to take it to a single leg so again having the  kettle bell on the inside you can keep those hips Square you can still push through that front heel  right drive the hips to the back different than the lunge it'

s a deadlift breathe one more give  your hand a break let's switch it to that other side super quick right so left foot going forward  forward lunge then kickstand deadlift let's grab it here in three and two catch your breath here  we go so you're probably going to feel that heart rate pretty quickly you know often with lunges  or something that's a little higher muscle burn or a little more intense I should say I'll front  low those I'll put those in the beginning of the workout so we have woo

burn the we get that hard  stuff out of the way yes you can breathe forward lunge is challenging you got to really be aware  of that balance can use this hand if you need to all right team set up left foot forward kickstand  drive it up kickstand we're going to do each one one more time after this all right so don't let  that scare you you got it in you know they go fast even though we're stacking 30 seconds it's kind  of like 20 seconds right we can do anything for 30 seconds drive it up take

it here and breathe last  one boom all right switch to the other side again one more time forward lunge kickstand forward  lunge kickstand couple seconds in between to switch our hands in three 2 1 here we go so what's  nice about this having the right side left side is it's not going to feel we won't feel the burn as  much because we're switching sides I'm sure you're feeling it because both legs are working but if  we did four rounds of 30 seconds all with the same leg front right woo we feel

that and that was  almost my plan we're almost going to add a curtsy but that's coming later breathe yes team remember  in this forward lunge you can hinge into it just a bit here we go team so you can go kickstand or  single leg looks like this find what you need now you may think that this is more challenging and  it is for your balance but you might feel that gluten hamstring more with the kickstand so what  do you need do you want to challenge your balance moreo maybe you have a little bette

r form here  you do you it's your workout I really love both so I'm doing both last one and breathe set it  down we're going to switch hands one last time and then we're going into some upper body team  so don't worry forward lunge my heart rate stand up and kickstand or single leg here we go now  when I say you can hinge a little bit on that forward lunge what I don't mean is rounding in  the back right keeping that chest open but what I do mean is don't be allowed to go forward into  that forw

ard l leg right drive it up yes you can and here drive it down boom arm out if you need it  last one last time kickstand or single leg right here upper body's coming up so that lower body is  going to get a breather and nothing except maybe that second lower body round is going to feel  this long it's only feeling long because we got right side left side the other ones will FL along  in a different way a good burn breathe five four three two one yes team set that to the side all  right quick sip

if you need to grab that water we're going to some upper body followed directly  by some core these are feel shorter because we just have two rounds of those giant sets those  stacked exercises so come down on your back wo no come standing with me I want you to put those  heavier dumbbells if you got them on one side and we're going to have the lighter ones over here so  this one's a little tricky in the sense that we have to switch so we're going to start with our  gorilla row I want you to pu

ll from the ground actually low row two hands here then we're going  to take it here we're going with a a bicep curl second round we're going to take it to a plank row  and we're going to go hammer curl in and out all right so it's a little different keep them close  by we're going to pull from the ground with that row then our second time we'll take it to a plank  we'll go regular curl we'll go in and out WRA that core hinge it here in three 2 1 30 seconds pull  those elbows up now I like a wid

e stance here but if it feels better for you to be here want you to  pull those weights by your hips right what do I mean by that right not here pull them back weights  here so that core stays engaged and we're pulling with our lats either from the middle three two  one bend your knees to side them down bend your knees to grab these here here we go biceps so as  quickly as you can get into it but don't don't stress all right I want you to have good form even  though I know we're stacking these e

xercises like a pyramid stack like a super set right and you  see giant sets in different ways kind of like super sets or even tobat things like that where  we take a lot of Liberty as Fitness professionals if we want to make it one way or the other three  two one back to that row but we're taking it from a plank position if that's not right for you you  keep up top 3 2 1 and we're here if you'd rather take it here and here I know that feels a little  better in my hands but it depends on what yo

ur wrists like and what kind of floor you have too  so sometimes you see giant sets and it's always three or more exercises I have some workouts like  that sometimes you see them alternating between two sometimes it's completely different exercises  of completely different muscle groups all it means is that we're compounding relax those exercises  to keep the heart rate up and keep that good burn we're Hammer curl in Hammer curl out bend  your knees to grab these last 30 then this one's done in

three two one up so we're stacking all of  that upper body pull right so we had our rows we had our curls we sort of our classic upper body  pull that we talk about we're in in this one's challenging right up and breathe if you need to  alternate remember you can yes one at a time we got three two one and relax oh man team wo shake  out those arms and back join me down on the mat here's what we got team two exercises stacking in  a giant set for core with the dumbbell but if you want to keep thi

s with just body weight you can  do that too it's our pullover crunch so if you're modifying you can just do it with a bridge but if  you can pull over crunch it here everything down everything up then we flip it right over and we've  got a pull through plank you can also do this on your knees so if you need to modify do what's best  for you 30 seconds 30 seconds four times total join me here in three two pull over here we go  you can just bring the knees in or again take it to a bridge so we ar

e sneaking in a little upper  right take it here and I'm tapping my toes down but if it's better for you push them out you can  go here what do you got team and here boom three two one and relax come into that high plank here  we go pull it through yes you can and here now if you're new to exercise or you need more breathers  just take them you can always hit pause you can always just do two sets or one set of each to my  two sets of each two sets total instead of four you do you what do you nee

d maybe you need to slow  it down get more of a breather in between and have really great form relax back down same thing here  we go give yourself time to get set pull over and crunch again so many options just tap the toes  down add a little lift extend them out up to you you can keep this pure stabilization without  moving through the spine you can add that extra yes burn I know I feel it too take it here and  here remember with or without the weight weight is optional last one and breathe ta

ke it over team  we're here knees or toes pull it through so what I want on this is I want you to really have to  reach far so try to get it reach underneath and then pull so yes we're getting a little bit of  that hip movement of those obliques but we're trying to stay as stable as we can front into  the mat to do that and breathe reach dragging the weight across again you can be on your knees  you can be no weight you can just reach for it five four 3 2 one stretch it back team yes I know  I k

now set those weights to the side all right team so little mini set in itself but we're only  getting two we're going to do a deadlift and then a swing so if you've never done a swing before I  want you to stick with the deadlift we're going to start with that cuz that's our prep move one heavy  kettle bell or dumbbell I'm going to bring up my 35 today and your deadlift is here we're going to  pull those shoulders back we going to have that weight right in the center you can also do this  with d

umbbells we're going to stand up straight here drive the hips to the back so join me here  grab that weight woo in three two one stand up connect with the core glutes and hamstrings and  down things to think about it's not a fold forward it's Drive the hips to the back one of my favorite  new cues as if you're trying to shut the car door with your booty right shut it so it's not a fold  forward if you're standing up against a wall you wouldn't be able to do this movement because you  have to go

through the wall right squeeze should shoulders pulled back paint the front of the legs  last one and relax all right team so you can stick with just that obviously we did that with our  kickstand and our one leg but if you want to do the swing if you're comfortable with the swing or  you want to try it we're going to drive it up lock it out Let It Drop powered through the back of the  body posterior chain arms are along for the ride they're not doing the work but squeeze those back  muscles dow

n and back lift with the core let's do a team take it here we're going to prep it three  two drive it up here we go deadlift or swing deadlift is totally fine if that's a better option  for you if your power comes from there that's okay if you want to make it a true power move with  the swing go for it but find what works for you and your body use your [Music] breath that helps  us drive it up helps you connect with the core helps you know when to stop that movement right  here sh yes you can th

ree 2 one swing and relax so remember when we're stopping our swing we're  not swap stopping in midair we're making sureo that we set it down grab a sip of water team that  is what it looks like grab some water so we've got a lower body set we're coming up on another  one with right side left side so it'll feel long but it's really not then we got some upper p and  some more core join me over here we're going to take it with some dumbbells all right team so  two dumbbells if you got it but if yo

u need to switch to one that is okay here's what we got  we're going to try to Rack these dumbbells here for an offset squat so we're going to put this  toe here you're a little bit staggered almost like a kickstand and you're just going to squat  it right through here then we're going to drop these down that leg that was up top we're going  to take it into to a curtsy lunge right through here so I'm actually going to try to lead with my  heavy ones we've got right side hands get a break left si

de hands get a break we do it all a second  time all right team it's going to move quickly I know it's going to feel like a lot in the moment  but hang with me if you need to drop a weight or two or take a body weight that's an option if you  need to keep these low during that off sweat off sweat because that's what we're doing off set  where we're sweating you can but if you want to Rack them on the shoulders step it back here  we go so we're here so you're offset squat just like it sounds righ

t we're staggered sometimes  we just call it a staggered right your offset one foot back kickstand squat sometimes and you're  making sure that you're still sitting low with both even though that flat foot is taking more  of the weight it's only 30 seconds really use your core to stabilize breathe can we get one  more boom and let's take it here into a curtsy now if the curtsy is not right for you a few  options you can just tap it back right tap and here or regular lunge works too you do you bu

t  we're trying to get low with it and into that hip same leg doing the work right I know it's  tempting to want to keep it high but if you can really drop into that back knee push out of  that hip three two one give your hands a break catch your breath team I know right we're going  to rock them again if you can other foot here so again little bit of a kickstand up on that toe  this leg is doing more of the work it's only 30 seconds it's going to fly by let's get it done  three two one and up y

es team breathe yes you can and up I know you're feeling both legs cuz  that left one just did some serious work so even though you're up on the toe right you're feeling  it so really drive into that flat foot that's on the ground I know and breathe right here take it  down curtsy and drive it up yes you can curtsy and up take it low and up drop into that hip  push out of it take your time only 30 seconds we got one more of each of these each side and  we're back on the mat five four three two o

ne catch your breath team give your hands a break  I know that's a lot here to here it's a lot on this leg a lot on this leg just hang with me  two more rounds of 30 seconds rack them take them down rack them take them down let's do  it team three two one here we go I do remember which one was my stagger was my kickstand and  if that doesn't feel right for you guys just do a regular squat that's totally fine I know it's  a challenging move it's different especially if you have any mobility issue

s or your knees bother  you regular squat Works totally fine yes you can last three 2 one curtsy it cross it over drive it  up sometimes I like to let my dumbbells drop just a bit so I can go here hand up yes team breathe  and actually go towards the ground and up yes and breathe 3 2 one set them down Shake It Out 170  that heart rate getting up there remember you can get up to those higher heart rates we're  just not going to stay there very long so if you need more of a breather right now I'm 

going to take it take it with me we're going to wrap those again we're going to stagger  we're offset we're going to cross it over we ready let's bring them up let's get set  this is the last time with this and then we get a break on the mat so rock come here three  two staggered offset and up remember both legs are working but that flat foot really focused  drive up through that heel again if it starts to bother your knees where it's too much take it  to that regular squat drive up and through

yes team feel like this there's always one circuit  or series I feel like I'm going to hear about in the comments it might be this one let  me know take them down here we go curtsy bring it up my heart rate is up there my legs  are burning but we're going to finish it out cuz all we got team is 15 seconds I know these  stack sets are hard but once it's done it's done short intervals just keep that in your brain five  four three two let's get one more yes team catch breath what is that what is t

hat yeah give  yourself a second let's regulate remember what I always say rest is part of the process recovery  is part of the process so make sure you take those rest I know it's tempting to feel like we have  to be keeping our heart rate up the entire time but you don't have to all right when we get that  recovery we come back we're fresh we're ready to go that is what we want all right we want up  and down we want highs and lows and to get in those heart rate zones it's not about how fast  h

ow hard we can go the entire time it's about pushing in those intervals when we are going  hard and resting when we're resting let's do it all right team so we're down on the mat we're  going to get a chest fly you know this one we're going to add a little pulse at the bottom 3  2 1 power it up then we're going right into tricep overhead if that is not right for you on  your back just do a shoulder press or a fly from here and then a standing tricep overhead we got  back to back I'm going to go

a little lighter with my tens on this just knowing how everything's  feeling lots of upper body push but I want you to think about that core being engaged and  then we're going right into some core work right after this so join me here team talks that  pelvis core engaged we're going to start at the top bring it down pulse for three on the Fly 30  seconds here we go take it out wide three 2 one drive it up sometimes we add that pulse just to  force those muscles to stabilize obviously pulls is i

sometric don't overthink it the idea is to  increase that time under tension in a different way our body gets used to the rhythm of regular  repetitions so when we can mix it up we're going to feel that burn right three two one take it  right here team we're going triceps so what I want you to do is try to shift those shoulders  and elbows back just a tad it's tempting to be here which is fine that's not bad for him but if  you can shift them back if you need to switch to one dumbbell you can re

member it's only 30 seconds  we're going to really get the burn here hang on to those weights if you need to break through  your hands take it keep that core engaged five four 3 two here we go back to your fly three two  one drive it up yes team three two one drive it up yes remember it's like you're hugging a  beach ball you're moving from the shoulders but all those upper body push chest shoulders  tries are working can we get one more all the way through right here yes into tries last  time n

ow I know you're tired guys it's only 30 seconds try to keep that nice good form  elbows in shift them back if you're starting to feel unsteady I want you to slow it down  you can go one at a time if you're comfortable with that if you're not comfortable going over  your head when you're tired take it close grip press that works too 10 seconds is all we need  let's really get the back of the arms working three two one and relax stretch those arms up  overhead I know team hug them in all right no

weights on this one but I want you to watch me  here if you're modifying you're just going to pull that knee in little bridge and down pull  the knee in little bridge but if you can we're here we're going all on one side bicycle so leg  can be in leg can be out but we're going in and out all on this side 30 seconds then we're rolling  to our side we're coming up side plank reach under side plank reach under and then we'll get that  other side don't worry we're only doing one of each so half bic

ycle on the right side plank r t  your right and then we go left join me here here we go so again this leg can be in or out your  opposite leg find what feels more balanced to you you're going to get more of a challenge if you  keep it out but if you feel like you're pulling on your your back bring it in it's all on that  one side only one side bicycle so you're getting spinal flexion and then getting that rotation  taking it across right through here five four three two one roll to the side her

e we go bring  it up reach it under as you drop the hips reach it up little twist I know breathe take it up and  down so you can just lower and lift or you can just reach under and up if it feels weird to  do both I know and here boom five four three two one take it to that other side I'm going  to swing this way so you can see me but you can just roll to that other side remember we're  starting here take it across if you are modifying you can do little bridge on that opposite side  here we go i

n three two one half bicycle right here if you want to extend that other  leg out breathe in and out right here boom you can also bring that leg up a little  maybe that takes a little pressure off that low back bring bring it in here five seconds then  we'll roll into that side plank three two one here we go take it up drop and reach take it up I  know we usually do this opposite so if that feels better for you we're going to reach under take  it down that works too right and maybe that does mak

e more sense I was trying to make it different  but sometimes things work for a reason so find whatever lift is good for you you can of course  be on that knee as well lift and reach take it up three two one and relax stretch it over team  up onto your feet I know giant sets feeling it all right team I think we should do another swing  why not let's finish this workout strong so grab pedal Bell or dumbbell you can do the deadlift  as well if that is not not right for you just keep with the deadl

ift otherwise we're going  to swing at 30 seconds almost there wrap that core shoulders back deadlift or swing whatever  is best for you but let's get some power good form here we go prep it three two one power  it up Let It [Music] Drop yes you can I know breathe sh Let It Drop lock it out at the top  connect with that core squeeze out those glutes and hamstrings stopping the motion in midair then  letting it drop then power it back up it's like a pendulum we've got five four 3 2 one swing and 

relax yes team grab a sip of water listen if you need to be done be done I know some of you have  a very short time frame I get it so go ahead and be done grab some water get some stretching  on your own if you want instead of a bonus move we're going to do a quick bonus Circuit of giant  sets instead of stacking all lower all upper core we're going to do one of each for 30 seconds at  a time all right so bonus set if you got time for it hang out it's going to go quick all right  team woo breat

he here's what we've got we're going to start with our lower body you got that  kettle bell we're going to take it here you're going to squat it down you're going to power it up  you're going to drop it in that side lunge Power It Up squat drop clean and squat if you want to  keep it low the whole time squat to side lunge squat to side lunge that is your upper I mean  that is your lower grab something medium here we're going to hinge it reverse fly bring it up  bicep curl bring it up press and d

own all the way hinge reverse curl and press so we get upper  pull upper push all together and then our last one we're going to do a little plank tap we're going  to keep that kettle by there we're going to tap tap and cross our knees I'll talk you through it  once we get there 30 30 30 is all that we need let's finish it strong giant set lower upper and  core starting with that squat in three two one here we go get low in your squat step it out in  your side lunge clean it if you want the clean

is a bonus so again if you feel more comfortable  just keeping it low Drop It side I know keep it low Drop It side power boom yes bonus circuit  how much do we love when we get a whole circuit but guess what it's only 30 seconds longer than a  regular bonus move grab those weights upper pull pull strong push grab those weights team you're  going to hinge it take it wide in three two one reverse fly come out of the hinge curl strong  press take it down take it down and up so yes we're sneaking a

little hinge but I want you to  think of it as that low back little lighter stand up straight up up Arnold press if you want take  it out strong back up up let's get one more for good measure breathe up up down and down yes  Team all right team this is it here's what we got keep that kettle bell there you can do this  from a standing position if you want reach reach knee knee or take it here watch me walk yourself  back reach reach knee knee we're going to keep it quick if you can if you run it

a little bit  like that mountain climber 30 seconds finish strong core upper all together let's do it reach  reach knee knee in three two One Tap Tap knee knee don't overthink it team it's just enough  to bring you off your hands and then off your feet right that's the challenging one little  Taps not so bad but when we have to go one hand one leg right that's where we feel it keep  it moving doesn't matter your speed I want core control three two finish it out one more boom  boom stretch it ba

ck yes team breathe yes you did it come up on all fours I want you to just  roll through that back cat Cow I know I feel it too really trying to get  all all the way through the spine since we're here on the mat why not get  a quick little stretch we're going to keep this stretch short so let's cross one leg over if  you can just get it to here you need to sit that's okay too otherwise open up that hip open  up your chest and shoulders press that top knee down again we're going to keep the stret

ch short  so please get some stretching on your own please get that mobility and flexibility work throughout  your week throughout your days don't rely on just those few minutes that we get after a workout  because we're keeping it short to get you in and out but a little gentle stretching or yoga or  something before bed in the morning in the middle of your workday all is really beneficial let's  take those arms out here T to your chest of course leave me a comment leave me a like don't forget 

to subscribe to the YouTube channel and if you're not already on the body fit by Amy app join us  there join us in the body fit Athletic Club where you get all of the extras and you can connect  with me looking over your head right through here and then let's take  it to that other side right here and then take it over right through  here come up slowly however you need and slowly you can pedal those feet thank you  so much for being here team that was not easy those giant sets giant sets that

looked  a little bit more like super sets right with no break or like a pyramid stack but the  same exercises but you know me I'm always trying to give you that variety while  getting that repetition right give you that flexibility while getting that structure  giving your body and your brain keeping them from getting bored but also giving you those  same movement patterns so we get stronger we get more fit we get more endurance thank you  for joining me today let's get one big deep breath in an

d out you did it that was your full  body giant sets with weights work out great job everybody